Thursday, September 18, 2014

September 19, 2014

A. Complete For Time:
800 m. Run (4 Laps)
+
TABATA Mash Up (8 rounds total)
Push-Ups/KB Squat Cleans
*alternate between these two movements
+
600 m. Run (3 Laps)
TABATA Mash Up (8 rounds total)
Box Jumps/Hollow Rockers
*alternate between these two movements
+
400 m. Run (2 Lap)
Walking Lunges/Double Unders
*alternate between these two movements
+
200 m. Run (1 Lap)

Score= Total Time

B. Build to Heavy Single in Complex:
DeadLift + Power Clean + Front Squat

C. Skills

Wednesday, September 17, 2014

September 18, 2014

A. Complete For Time: (Teams of 2)
400 m. Run
+
3 Rounds of:
50 KB Swings/ OH Hold
50 Burpees/ Plank
50 Wall Balls/ Squat Hold
50 Pull-Ups
+
400 m. Run

B. Max Double Unders in 5 Minutes
Goal: 200+

Tuesday, September 16, 2014

Setember 17, 2014

A. 15 Minute AMRAP
5x Thruster 95/65 
10x Push-ups 
15x Sit-ups 

B. Back Squat
1x 10 @ 55%
4x 3 @ 70-70%
1x 20 @ 50-60%

C. Skills

Monday, September 15, 2014

September 16, 2014

A. 5 Rounds For Time:
10 x DeadLift 155/105  (adv. 225/135)
30 x Double Unders (60 Singles)

B. 3 Sets:
10 Weighted Push-Ups
8-10 Strict Pull-Ups
20 Leg Lift Sit-Ups

C. Skills (Handstand, Doubles, Pull-Ups...)

Sunday, September 14, 2014

September 15, 2014

A. 4 Minutes: GAFAP
400 m. Run
5 Power Cleans 95/65  (adv. 135/95)
10 Burpees 
15 Box Jumps 
20 Wall Balls 
25 KB Swings 53/35
*1 Minute Rest
6 Minute GAFAP 
*1:30 Rest 
8 Minute GAFAP 

B. Squat Clean: EMOM for 10 Minutes 
3 reps @ 70-75%

C. Skills: handstand, kipping, etc. 

Thursday, September 11, 2014

September 12, 2014

A. Complete For Time:
Push-ups 50/30
200 m. run
30 KB Swings 53/35
200 m. Run
Push-ups 40/20
200 m. Run
30 KB Swings 53/35
200 m. Run
Push-ups 30/10
200 m. Run
30 KB Swings 53/35

B. Build to Heavy Single of Push Press
Then,
EMOM For 8 Minutes 3 Push Press @ 70%

C. AMRAP of Double Unders in 7 Minutes

Wednesday, September 10, 2014

September 11, 2014

A. 20 Minute Running Clock
2001 meter Run or Row
+
AMRAP
9 Thrusters 95/65
11 Pull-Ups

B. 3 Sets Of:
10 Weighted Push-ups
10 Step-ups Weighted
20 Russian Twist Weighted

C. DeadLift
Warm up set
Then,
5x3 Heavy